Strength: Lower Body
Squats
Warm-Up:
5(135, 185), 3x225
Back Squat
3x245 PR 3RM
2x265 PR 2RM
1x285 Tied PR 1RM
1x300 Lifetime PR 1RM
12" Box Squat (Paused)
2x255 PR 2RM
3x235 PR 3RM
*Rest as needed between sets
Strength: Deadlifts
Warm-Up:
5(235, 285), 3x305
Deadlifts
3(5x330)
*Rest as needed between sets
Rack Deadlifts (Just above the knee)
2(3x370 lbs) Hold ten seconds at the top.
*Rest as needed between sets
Time for Strength: 1:02:56
Core: Heavy Abdominals
5x5 GHD Sit-ups holding a 25 lb Plate
Conditioning: Sprints
Four Rounds:
400 Meter Sprint
Rest 1 Minute
Sprint Times: 1:38, 1:38, 1:50, 1:45
Comments:
Squats: Lots of new PRs. 285 was iffy. 300 looked better as far as breaking parrallel. Had to
recover a little with my back on that one though, but I'm going to count it.
Was supposed to do 3 reps Paused at 255. Only got 2 reps. Dropped the weight to 235 for the
last set.
Deadlifts: Man, those sucked. This weight was roughly 80% of my 1RM. Not sure if I need to be
starting off the cycle there. Maybe I should be building up to that and then higher. Still, managed
to get all the reps. Not sure how much longer I'll be able to continue at that rep scheme.
Sprints: Man, 400's are terrible. They always seem to come at the beginning of the cycle too.
Lungs are burning. Have a good holiday.